Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.

Generally, day by day it will look like this…

Monday - front squats + strict pulling + workout

Tuesday - one long workout

Wednesday - RDL + accessory lower body + workout

Thursday - gymnastic upper body / core strength + interval workout

Friday - barbell complex + workout

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 01.28

Strength:

Every 3 mins x 6

4 front squats

5 weighted strict pull ups

*working towards a 1rm weighted strict pull up in a few weeks.

Workout:

6 minute ascending ladder

2-4-6-8-10…. DB thrusters

8/6 cals bike/ski/row

Score is total thrusters

RX: 50/35lbs

L2: 35/25lbsL1: 25/15lbs

Tuesday 01.29

Workout:

AMRAP 40

40 cal bike/ski/row

30 burpees

20 SA DB push press (10 each side)

10 Alt DB snatch

*800m run every 10 mins (0, 10, 20, 30)

RX:50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 01.30

Strength:

5 rounds

5 single leg RDL each side

8 double KB front rack reverse lunges each side

Workout:

EMOM 18:

Ski

Bike

Row

RX: 14/12

L2: 12/10

L1: 10/8

Thursday 01.31

Strength:

Every 3 mins x 6

10 explosive DB bench press

10 double KB row 10x1

30 second side plank

*one plank side per round

Workout:

3 x

4 mins on, 2 min off

30/25 cal row/ski/bike

AMRAP

14 SA DB oh lunges (7 e/s)

14 ball slams

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

*once on each machine

Friday 02.01

Strength:

Every 2 mins x 8

1 squat clean + 1 front squat + 1 push jerk

Workout:

40-30-20-10

D-ball squats

Push ups

Sit ups

*200m run after each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 02.02

Teams of 3

Triathlon

3k ski

300 cal bike

3k row

* one member of team must hold a 25lbs plate.* if the plate hits the floor, team must do 400m run.